Deadlift

Band stepdowns
1x10
Wall Squats
1x10

Deadlift
1x5 280
1x5 295
1x5 315

High rack pull (above knee)
1x5 315
1x5 335
1x5 365
1x5 385
1x5 390
1x5 395

Mid rack pull (top shin/below knee)
1x5 225
1x5 275
1x5 315
1x5 325
1x5 330
1x5 335

Today was a good session. I like how I've integrated the metal militia concepts into my training. We'll see what it does to my main lifts 4 weeks.

Bench

Scap pushups
1x10
band pullaparts
1x15 monster mini

Bench
1x5 180
1x5 190
1x5 205

Close grip 5 board, metal militia style
1x6 225
1x5 275
1x5 295
1x5 315
2x5 325
2x5 330

Close grip Rack lockouts
1x5 135
1x5 225
1x5 275
1x5 315
1x5 335
1x5 345

This was a great session. I spent those early sets on the board presses trying to get myself to touch low enough. At about 295 I started getting it mostly correct and my last set was perfect. It feels way different than what I had been doing before, so I'm curious to see how it helps my bench. Rack lockouts went well. I think these movements are really going to allow me to bring up my shirted and raw bench without sacrificing one of them. My lats are incredibly sore today. I imagine this is from handling heavy weights with my improved set up. I'm now more on my upper traps and have adjusted my feet (heels turned more out) so that I'm tighter and can drive more. Keep moving forward...

Deload Squat

Band stepdowns
1x10
Leg swings
1x10

Squat
235x5
250x5
260x5

High box squat
4x3 315

Mid box (just above)
3x3 295

Side Bends
4x15 85/side
Reverse Hypers
4x10 130

Good deload on the main movement. My next cycle I'm incorporating a couple concepts from Metal Milita so I wanted to get a feel for those exercises today before I jump all the way in next week. The high box squats were hard, which shows a weakness. It also will help train me to keep a bit more upright. I feel the side bends and helping out also. Deloading all this week and back to it next week.

Deadlift

Band stepdowns
1x10
Wall squat
1x10
ankle mobility
1x10

Deadlift
warm up
belt on
1x5 335
1x3 385
1x4 425

Leg press
4x20 4plates/side

Bench

Scap pushups
1x10
Monster mini pull aparts
1x15

Bench
warm up
1x5 225 + 2chains/side
1x3 250 + 2 chains/side
1x3 280 no chains

DB Bench
4x12 85/hand

Side laterals
4x15 20/hand

Flys
4x12 20/hand

Tricep death
2 sets

Probably shouldn't have done the chain work, but it was what it was. 280x3 was better than projected, so I know I'm on the right path.

Squat

Band stepdowns
1x10 green band
Leg swings
1x10 each leg/each way
ankle mobility

Squat
warm up
235x2 light band
235x2 light band, 1 chain
235x2 light band, 2 chain
235x2 light band, 3 chain
285x2 light band, 3 chain
365x4 no band, no chain

lat pulldown, triangle grip
4x10 160

DB Rows
4x12 95/hand

Reverse hyper
4x10 120
Side Bends
4x15/side 80/hand

This was a pretty good workout. the 365 was supposed to be 95% of my projected max, so I feel good about getting 4 reps. The band+chain stuff was done with one of my team mates, it was all fairly easy. I'm feeling good and the weights are moving in the right direction.

Military Press

Miltary press
warm up
1x3 125
1x3 135
1x6 145

Branford press
4x10 70

Upright Rows
4x10 100

Rear Delt on hammer strength
4x15 85

Gunz
various

Wasn't really feeling up to much before the session but once I started it got better. Everything continues to go well.